i cant do proper squat technique - UK-Muscle Body Building Community

Stanco · 18-01-2007, 10:35 AM

After seeing the video of Platz doing those squats, i realised that ive been doing them wrong. I cant go down without losing balance, my ankles arent flexible enough. When i stand on a board with my heels up, i can do them good. Any tips on how to improve my ankle flexibility?

DB · 18-01-2007, 10:37 AM

strech your calves out mate

crazycacti · 18-01-2007, 11:54 AM

aye, that and lower the weight a lot and nail the form right...

perhaps your feet are too close together or you toes are pointing forwards a little too much? both these things can prevent a deep squat....

James W · 18-01-2007, 12:56 PM

Rather than start a new thread ill put my Q in here too.

I tend to lean too far forward when I squat, I get the correct depth (read parallel) but every so often I feel that I have almost done a good morning out of the bottom! I tend to use a medium/low bar position and I squat barefoot with nothing under my heels. I also generally have my heels at about shoulder width and my feet point out at 'about' 45 degrees.

Granted it is difficult without actually seeing my squat but until I get someone to film me and I post it any ideas on what causes me to lean forward?

DB · 18-01-2007, 01:04 PM

tight hamstrings and glutes...

u learn forward to use your back more to allow u to appear u are squatting deeper sure way to mullar your back mate

James W · 18-01-2007, 05:22 PM

Yeah they have been very tight although now I finally admitted that I dom need massage and stretching my ROM is getting much better.

Thanks DB |I guess it's back to the lower weight and re learn the movement

SportDr · 18-01-2007, 06:46 PM

Quote:

Originally Posted by Stanco

After seeing the video of Platz doing those squats, i realised that ive been doing them wrong. I cant go down without losing balance, my ankles arent flexible enough. When i stand on a board with my heels up, i can do them good. Any tips on how to improve my ankle flexibility?

Why would you do this? Its shockingly bad for your knees increasing the already high shearing force on the knee joint.

SD

J_D · 18-01-2007, 07:01 PM

Quote:

Originally Posted by SportDr

Why would you do this? Its shockingly bad for your knees increasing the already high shearing force on the knee joint.

SD

ive been told to do that by the gym assistant to allow me to get used to the form, as i am a little unsteady to, must be some logic behind it

SportDr · 18-01-2007, 09:47 PM

Quote:

Originally Posted by J_D

ive been told to do that by the gym assistant to allow me to get used to the form, as i am a little unsteady to, must be some logic behind it

There is, but sacrificing your knees for form is a bit counterproductive dont ya think?

SD

**Great White** · 19-01-2007, 03:53 PM

This may sound really rude, but this is one of the best bits of advise I got given by a friend at the gym and it really works for me.

I have had trouble squatting for years, firstly leg problems, then back problems.

I recentally started squatting again, after slowing building up my lower back and legs via hyperextensions and inclined treadmill work.

I was chatting to him, as he is a very strong squatter (300kg+) and was chatting about the problems I had squatting.

He watched over me and then gave me this little bit of advise, of which I will always use as its allowing me to squat again, and at good weights too.

"When you squat, imadgine there is a 3ft Scaffold pole, sticking straight up out of the ground.

You are stood with the scaffold pole up your ass.

As you squat, imadgine the pole going in and out of your ass, and traveling up your spine. Try and go all the way down and up in your squat as though that pole is holding you straight."

It might not sound right over words on here, but it really does work.

I done nice, controlled heavy squats since he told me this, with no problems in my back or legs.

DB · 19-01-2007, 03:58 PM

Quote:

Originally Posted by SportDr

Why would you do this? Its shockingly bad for your knees increasing the already high shearing force on the knee joint.

SD

sorry mum

Littleluke · 19-01-2007, 04:03 PM

LOL at Pauls Post.. Some imagin that better than others mate ;)

SportDr · 19-01-2007, 07:18 PM

Quote:

Originally Posted by DB

sorry mum

Thats ok son, and by the way I am so sorry you never knew your father was Matt Lucas although the hereditary male pattern baldness must be kicking in now you have just about reached puberty. If its any consolation 'Daddy' had an operation to to enlarge his hereditary small penis too, although, it has left him with a bit of a limp, I hope yours is more succesful......

:love:

SD

SportDr · 19-01-2007, 07:19 PM

P.S That Paul Govier is a wrongun! scaffold poles up yer gritter, wtf!!

SD

**big pete** · 20-01-2007, 08:38 PM

Quote:

Originally Posted by Paul Govier

"When you squat, imadgine there is a 3ft Scaffold pole, sticking straight up out of the ground.

You are stood with the scaffold pole up your ass.

As you squat, imadgine the pole going in and out of your ass, and traveling up your spine. Try and go all the way down and up in your squat as though that pole is holding you straight."

for front squatting id absolutely agree, but for back squatting id disagree.

id say to change the positioning of the bar on your shoulders. the lower on the back, the more of your back you put into the exercise. the higher on the meat of your traps and that should allow you to use more of your quads. the balance will seem strange for a week or so, but stick with it.

by the sounds of it, since youve been squatting in this fashion, your back has been getting a very nice workout,lol! but your quads will suffer development/strength wise.

id either add in a few sets of leg presses after your squatting (to hammer the quads) or drop back squatting and give front squatting a go for 4-6 weeks to pummel the quads and get you into the 'groove' or leg squatting and not back squatting.

its strange, the chap that coaches me has said (since the year, dot) that squatting is a back move and deadlifting is a leg move, its only recently that ive started to find out what he means. quite strange!

18-01-2007, 10:35 AM	#1 (permalink)
Stanco Gym Addict Join Date: Jan 2007 Posts: 321	i cant do proper squat technique After seeing the video of Platz doing those squats, i realised that ive been doing them wrong. I cant go down without losing balance, my ankles arent flexible enough. When i stand on a board with my heels up, i can do them good. Any tips on how to improve my ankle flexibility?

18-01-2007, 10:37 AM	#2 (permalink)
DB Moderator Join Date: Oct 2003 Location: SW London Posts: 11,130	Re: i cant do proper squat technique strech your calves out mate __________________ DB To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

18-01-2007, 11:54 AM	#3 (permalink)
crazycacti Fat and bulking... Join Date: Jun 2004 Location: Isle of Man/Newcastle Posts: 1,417	Re: i cant do proper squat technique aye, that and lower the weight a lot and nail the form right... perhaps your feet are too close together or you toes are pointing forwards a little too much? both these things can prevent a deep squat.... __________________ Insulin Spikes? Glycemic Index? Just ask Timmy Smooth... 'Well I've just downed 4 Iceland sausage rolls and my arms are shaking like an epilectic on a bucking bronco.'

18-01-2007, 12:56 PM	#4 (permalink)
James W Newbie Trainer Join Date: Jan 2007 Location: West Sussex Posts: 72	Re: i cant do proper squat technique Rather than start a new thread ill put my Q in here too. I tend to lean too far forward when I squat, I get the correct depth (read parallel) but every so often I feel that I have almost done a good morning out of the bottom! I tend to use a medium/low bar position and I squat barefoot with nothing under my heels. I also generally have my heels at about shoulder width and my feet point out at 'about' 45 degrees. Granted it is difficult without actually seeing my squat but until I get someone to film me and I post it any ideas on what causes me to lean forward?

18-01-2007, 01:04 PM	#5 (permalink)
DB Moderator Join Date: Oct 2003 Location: SW London Posts: 11,130	Re: i cant do proper squat technique tight hamstrings and glutes... u learn forward to use your back more to allow u to appear u are squatting deeper sure way to mullar your back mate __________________ DB To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

18-01-2007, 05:22 PM	#6 (permalink)
James W Newbie Trainer Join Date: Jan 2007 Location: West Sussex Posts: 72	Re: i cant do proper squat technique Yeah they have been very tight although now I finally admitted that I dom need massage and stretching my ROM is getting much better. Thanks DB \|I guess it's back to the lower weight and re learn the movement

19-01-2007, 03:53 PM	#10 (permalink)
Great White Sexy Moderator Join Date: Apr 2003 Location: United Kingdom Posts: 9,240	Re: i cant do proper squat technique This may sound really rude, but this is one of the best bits of advise I got given by a friend at the gym and it really works for me. I have had trouble squatting for years, firstly leg problems, then back problems. I recentally started squatting again, after slowing building up my lower back and legs via hyperextensions and inclined treadmill work. I was chatting to him, as he is a very strong squatter (300kg+) and was chatting about the problems I had squatting. He watched over me and then gave me this little bit of advise, of which I will always use as its allowing me to squat again, and at good weights too. "When you squat, imadgine there is a 3ft Scaffold pole, sticking straight up out of the ground. You are stood with the scaffold pole up your ass. As you squat, imadgine the pole going in and out of your ass, and traveling up your spine. Try and go all the way down and up in your squat as though that pole is holding you straight." It might not sound right over words on here, but it really does work. I done nice, controlled heavy squats since he told me this, with no problems in my back or legs. __________________ Welcome to Uk-Muscle.co.uk "I was born perfect, and just like the great white shark, have never had to evolve!" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Hardcore Bodybuilding & Powerlifting Community! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Bodybuilding & Sports Video Sharing Community!

19-01-2007, 04:03 PM	#12 (permalink)
Littleluke Junior Bodybuilder Join Date: Nov 2005 Location: UK. Posts: 2,814	Re: i cant do proper squat technique LOL at Pauls Post.. Some imagin that better than others mate ;) __________________ Luke Bartram - Sponsored by BODITRONICS Enter uk-muscle1 as your coupon code when shopping at boditronics to recieve 30% off RRP. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. "I do it because I can, I can because I want to, I want to because you said I couldn't" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 2008 UKBFF South Coast - Runner Up 2008 Muscle Mayhem - 2nd place (qualified for NABBA Novice Britain)

19-01-2007, 07:19 PM	#14 (permalink)
SportDr Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK Posts: 2,623	Re: i cant do proper squat technique P.S That Paul Govier is a wrongun! scaffold poles up yer gritter, wtf!! SD __________________ I don't like Sports and I am not a Doctor! You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819

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